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Look for Races
1 5/4/2014 5/10/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 1.5
miles moderate
Bike 30 minutes easy
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 4 miles moderate
REST
Run 1.5 miles moderate. |
Swim 500 yards moderate
REST
Bike 30 minutes moderate with 4 x
30-second sprints scattered
2 5/11/2014 5/17/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 2
miles moderate
Bike 30 minutes easy
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 2 miles moderate
REST
Run 2 miles moderate. | Swim
500 yards moderate
REST
Bike 30 minutes moderate with 4 x
30-second sprints scattered
3 5/18/2014 5/24/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 2
miles moderate
Bike 30 minutes easy
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 2 miles moderate
REST
Run 2 miles moderate. | Swim
500 yards moderate
REST
Bike 30 minutes moderate with 4 x
30-second sprints scattered
4 5/25/2014 5/31/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 2.5
miles moderate
Bike 30 minutes easy
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 2.5 miles moderate
REST
Run 2.5 miles moderate. |
Swim 500 yards moderate
REST
Bike 30 minutes moderate with 4 x
30-second sprints scattered
5 6/1/2014 6/7/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 2.5
miles moderate
Bike 35 minutes easy
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 2.5 miles moderate
REST
Run 2.5 miles moderate. |
Swim 500 yards moderate
REST
Bike 35 minutes moderate with 4 x
30-second sprints scattered
6 6/8/2014 6/14/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 3
miles moderate
Bike 35 minutes easy
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 3 miles moderate
REST
Run 3 miles moderate. | Swim
500 yards moderate
REST
Bike 35 minutes moderate with 4 x
30-second sprints scattered
7 6/15/2014 6/21/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 3
miles moderate
Bike 35 minutes moderate
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 3 miles moderate
REST
Run 3 miles moderate. | Swim
500 yards moderate
REST
Bike 35 minutes moderate with 4 x
30-second sprints scattered
8 6/22/2014 6/28/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 3
miles moderate
Bike 35 minutes moderate
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 3 miles moderate
Bike 10 miles moderate
Run 3 miles moderate. | Swim
500 yards moderate
REST
Bike 35 minutes moderate with 4 x
30-second sprints scattered
9 6/29/2014 7/5/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 3
miles moderate
Bike 40 minutes moderate
Swim 500 yards total. Main set: 8 x
25 yards, rest interval (RI) = 20
seconds. | Run 3 miles moderate
Bike 10 miles moderate
Run 3 miles moderate. | Swim
500 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
10 7/6/2014 7/12/2014
Swim 500 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 3
miles moderate
Bike 40 minutes moderate
Swim 500 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 3 miles moderate.
Bike 10 miles moderate
Run 3 miles moderate. | Swim
500 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
11 7/13/2014 7/19/2014
Swim 550 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 550 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 13 miles moderate
Run 4 miles moderate. | Swim
550 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
12 7/20/2014 7/26/2014
Swim 600 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 600 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 13 miles moderate
Run 4 miles moderate. | Swim
600 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
13 7/27/2014 8/2/2014
Swim 650 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 650 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 15 miles moderate
Run 5 miles moderate. | Swim
650 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
14 8/3/2014 8/9/2014
Swim 700 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 700 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 15 miles moderate
Run 5 miles moderate. | Swim
700 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
15 8/10/2014 8/16/2014
Swim 750 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 750 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 15 miles moderate
Run 6 miles moderate. | Swim
750 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
16 8/17/2014 8/23/2014
Swim 800 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 800 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 20 miles moderate
Run 6 miles moderate. | Swim
800 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
17 8/24/2014 8/30/2014
Swim 850 yards total. Main
set: 10 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 4 x 10-second hill
sprints
Bike 40 minutes moderate + 5
minutes comfortably hard
Swim 850 yards total. Main set: 4 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate
Bike 25 miles moderate
Run 7 miles moderate. | Swim
1,000 yards moderate
REST
Bike 40 minutes moderate with 6 x
30-second sprints scattered
18 8/31/2014 9/6/2014
Swim 900 yards total. Main
set: 12 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 6 x 10-second hill
sprints
Bike 40 minutes moderate + 8
minutes comfortably hard
Swim 900 yards total. Main set: 3 x
200 yards race pace, RI = 15
seconds. | Run 4.5 miles moderate
Bike 30 miles moderate
Run 8 miles moderate. | Swim
1,200 yards moderate
REST
Bike 40 minutes with 8 x 30-second
sprints scattered
19 9/7/2014 9/13/2014 REST
Bike 40 minutes moderate + 5
minutes comfortably hard
Swim 800 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate
REST
Run 7 miles moderate. | Swim
1,000 yards moderate
REST
Bike 40 minutes with 6 x 30-second
sprints scattered
20 9/14/2014 9/20/2014
Swim 800 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 800 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 20 miles moderate
Run 6 miles moderate. | Swim
800 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
21 9/21/2014 9/27/2014
Swim 850 yards total. Main
set: 10 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 4 x 10-second hill
sprints
Bike 40 minutes moderate + 5
minutes comfortably hard
Swim 850 yards total. Main set: 4 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate
Bike 25 miles moderate
Run 7 miles moderate. | Swim
1,000 yards moderate
REST
Bike 40 minutes moderate with 6 x
30-second sprints scattered
22 9/28/2014 10/4/2014
Swim 900 yards total. Main
set: 12 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 6 x 10-second hill
sprints
Bike 40 minutes moderate + 8
minutes comfortably hard
Swim 900 yards total. Main set: 3 x
200 yards race pace, RI = 15
seconds. | Run 4.5 miles moderate
Bike 30 miles moderate
Run 8 miles moderate. | Swim
1,200 yards moderate
REST
Bike 40 minutes with 8 x 30-second
sprints scattered
Race?
23 10/5/2014 10/11/2014
Swim 800 yards total. Main
set: 8 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 4 x 10-second hill
sprints
REST REST Bike 25 miles moderate
Run 7 miles moderate. | Swim
1,000 yards moderate
REST
Bike 40 minutes with 6 x 30-second
sprints scattered
24 10/12/2014 10/18/2014
Swim 800 yards total. Main
set: 8 x 25 yards, rest interval
(RI) = 20 seconds. | Run 4
miles moderate + 2 x 10-
second hill sprints
Bike 40 minutes moderate
Swim 800 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate.
Bike 20 miles moderate
Run 6 miles moderate. | Swim
800 yards moderate
REST
Bike 40 minutes moderate with 4 x
30-second sprints scattered
25 10/19/2014 10/25/2014
Swim 850 yards total. Main
set: 10 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 4 x 10-second hill
sprints
Bike 40 minutes moderate + 5
minutes comfortably hard
Swim 850 yards total. Main set: 4 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate
Bike 25 miles moderate
Run 7 miles moderate. | Swim
1,000 yards moderate
REST
Bike 40 minutes moderate with 6 x
30-second sprints scattered
26 10/26/2014 11/1/2014
Swim 900 yards total. Main
set: 12 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 6 x 10-second hill
sprints
Bike 40 minutes moderate + 8
minutes comfortably hard
Swim 900 yards total. Main set: 3 x
200 yards race pace, RI = 15
seconds. | Run 4.5 miles moderate
Bike 30 miles moderate
Run 8 miles moderate. | Swim
1,200 yards moderate
REST
Bike 40 minutes with 8 x 30-second
sprints scattered
27 11/2/2014 11/8/2014
Swim 850 yards total. Main
set: 10 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 4 x 10-second hill
sprints
Bike 40 minutes moderate + 5
minutes comfortably hard
Swim 850 yards total. Main set: 4 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate
Bike 25 miles moderate
Run 7 miles moderate. | Swim
1,000 yards moderate
REST
Bike 40 minutes moderate with 6 x
30-second sprints scattered
28 11/9/2014 11/15/2014
Swim 900 yards total. Main
set: 12 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 6 x 10-second hill
sprints
Bike 40 minutes moderate + 8
minutes comfortably hard
Swim 900 yards total. Main set: 3 x
200 yards race pace, RI = 15
seconds. | Run 4.5 miles moderate
Bike 30 miles moderate
Run 8 miles moderate. | Swim
1,200 yards moderate
REST
Bike 40 minutes with 8 x 30-second
sprints scattered
Race?
29 11/16/2014 11/22/2014
Swim 800 yards total. Main
set: 8 x 25 sprints, RI = 20
seconds. | Run 4 miles
moderate + 4 x 10-second hill
sprints
Bike 40 minutes moderate + 5
minutes comfortably hard
Swim 800 yards total. Main set: 3 x
100 yards race pace, RI = 15
seconds. | Run 4 miles moderate
Bike 25 miles moderate REST REST REST
30 11/23/2014 11/29/2014
Swim 1,000 yards total. Main
set: 6 x 50 sprints, RI = 20
seconds. | Run 4.5 miles with
6 x 30-second hard efforts
scattered.
Bike 40 minutes moderate + 8
minutes comfortably hard.
Swim 1,000 yards total. Main set: 2
x 200 yards race pace, RI = 30
seconds. | Run 4.5 miles moderate
+ 4 x 10-sec. hill sprints.
Bike 35 miles moderate + 10-
minute transition run at
moderate pace.
Run 9 miles moderate. | Swim
1,400 yards moderate.
REST
Bike 45 minutes with 8 x 1-minute
hard efforts scattered.
31 11/30/2014 12/6/2014
Swim 1,100 yards total. Main
set: 8 x 50 sprints, RI = 20
seconds. | Run 4.5 miles with
6 x 45-second hard efforts
scattered.
Bike 40 minutes moderate +
10 minutes comfortably hard.
Swim 1,100 yards total. Main set: 3
x 200 yards race pace, RI = 30
seconds. | Run 4.5 miles moderate
+ 4 x 10-second hill sprints.
Bike 40 miles moderate.
Run 10 miles moderate. |
Swim 1,600 yards total. Main
set: 1,000 yard time trial.
REST
Bike 45 minutes with 6 x 2-minute
hard efforts scattered.
32 12/7/2014 12/13/2014
Swim 1,200 yards total. Main
set: 10 x 50 sprints, RI = 20
seconds. | Run 4.5 miles with
6 x 1-minute hard efforts
scattered.
Bike 40 minutes moderate +
12 minutes comfortably hard.
Swim 1,200 yards total. Main set: 3
x 200 yards race pace, RI = 20
seconds. | Run 5 miles moderate +
4 x 10-second hill sprints.
Bike 45 miles moderate + 15-
minute transition run at
moderate pace.
Run 11 miles moderate. |
Swim 1,800 yards moderate.
REST
Bike 45 minutes with 4 x 3-minute
hard efforts scattered.
Race?
33 12/14/2014 12/20/2014 REST
Bike 40 minutes moderate + 8
minutes comfortably hard.
Swim 1,000 yards total. Main set: 2
x 200 yards race pace, RI = 20
seconds. | Run 4 miles moderate.
REST
Run 9 miles moderate. | Swim
1,400 yards moderate.
REST
Bike 40 minutes with 6 x 1-minute
hard efforts scattered.
34 12/21/2014 12/27/2014
Swim 1,000 yards total. Main
set: 6 x 50 sprints, RI = 20
seconds. | Run 4.5 miles with
6 x 30-second hard efforts
scattered.
Bike 40 minutes moderate + 8
minutes comfortably hard.
Swim 1,000 yards total. Main set: 2
x 200 yards race pace, RI = 30
seconds. | Run 4.5 miles moderate
+ 4 x 10-sec. hill sprints.
Bike 35 miles moderate + 10-
minute transition run at
moderate pace.
Run 9 miles moderate. | Swim
1,400 yards moderate.
REST
Bike 45 minutes with 8 x 1-minute
hard efforts scattered.
35 12/28/2014 1/3/2015
Swim 1,100 yards total. Main
set: 8 x 50 sprints, RI = 20
seconds. | Run 4.5 miles with
6 x 45-second hard efforts
scattered.
Bike 40 minutes moderate +
10 minutes comfortably hard.
Swim 1,100 yards total. Main set: 3
x 200 yards race pace, RI = 30
seconds. | Run 4.5 miles moderate
+ 4 x 10-second hill sprints.
Bike 40 miles moderate.
Run 10 miles moderate. |
Swim 1,600 yards total. Main
set: 1,000 yard time trial.
REST
Bike 45 minutes with 6 x 2-minute
hard efforts scattered.
36 1/4/2015 1/10/2015
Swim 1,200 yards total. Main
set: 10 x 50 sprints, RI = 20
seconds. | Run 4.5 miles with
6 x 1-minute hard efforts
scattered.
Bike 40 minutes moderate +
12 minutes comfortably hard.
Swim 1,200 yards total. Main set: 3
x 200 yards race pace, RI = 20
seconds. | Run 5 miles moderate +
4 x 10-second hill sprints.
Bike 45 miles moderate + 15-
minute transition run at
moderate pace.
Run 11 miles moderate. |
Swim 1,800 yards moderate.
REST
Bike 45 minutes with 4 x 3-minute
hard efforts scattered.
Race?
37 1/11/2015 1/17/2015
Swim 1,000 yards total. Main
set: 8 x 50 sprints, RI = 20
seconds. | Run 4.5 miles with
6 x 30-second hard efforts
scattered.
REST REST Bike 35 miles moderate.
Run 9 miles moderate. | Swim
1,400 yards moderate.
REST
Bike 40 minutes with 6 x 1-minute
hard efforts scattered.
38 1/18/2015 1/24/2015
Swim 1,300 yards total. Main
set: 6 x 75 sprints, RI = 20
seconds. | Run 1 mile easy, 8 x
600m at 5K race pace with
400m jog recoveries, 1 mile
easy.
Bike 40 minutes moderate +
15 minutes comfortably hard.
Swim 1,300 yards total. Main set: 2
x 300 yards race pace, RI = 30
seconds. | Run 5 miles moderate +
4 x 10-second hill sprints.
Bike 50 miles moderate + 20-
minute transition run at
moderate pace.
Run 12 miles moderate. |
Swim 2,000 yards moderate.
REST
Bike 50 minutes with 6 x 2-minute
hard efforts scattered.
39 1/25/2015 1/31/2015
Swim 1,400 yards total. Main
set: 8 x 75 sprints, RI = 20
seconds. | Run 1 mile easy, 6 x
800m at 5K race pace with
400m jog recoveries, 1 mile
easy.
Bike 40 minutes moderate +
18 minutes comfortably hard.
Swim 1,400 yards total. Main set: 2
x 300 yards race pace, RI = 20
seconds. | Run 5.5 miles moderate
+ 4 x 10-second hill sprints.
Bike 55 miles moderate.
Run 13 miles moderate. |
Swim 2,000 yards total. Main
set: 1,500 time trial
REST
Bike 50 minutes with 5 x 3-minute
hard efforts scattered.
40 2/1/2015 2/7/2015
Swim 1,500 yards total. Main
set: 10 x 75 sprints, RI = 20
seconds. | Run 1 mile easy, 5 x
1,000m at 5K race pace with
400m jog recoveries, 1 mile
easy.
Bike 40 minutes moderate +
20 minutes comfortably hard.
Swim 1,500 yards total. Main set: 3
x 300 yards race pace, RI = 30
seconds. | Run 6 miles moderate +
4 x 10-second hill sprints.
Bike 60 miles moderate + 10-
minute transition run at race
pace.
Run 14 miles moderate. |
Swim 2,200 yards moderate
REST
Bike 55 minutes with 4 x 4-minute
hard efforts scattered.
Race?
41 2/8/2015 2/14/2015
Swim 1,300 yards total. Main
set: 6 x 75 sprints, RI = 20
seconds. Run 2 miles easy, 1
miles at 10K race pace, 2 miles
easy.
Bike 40 minutes moderate +
10 minutes comfortably hard.
Swim 1,300 yards total. Main set: 2
x 300 yards race pace, RI = 30
seconds. | Run 5 miles moderate.
Bike 45 miles moderate. REST REST REST
42 2/15/2015 2/21/2015
Swim 1,300 yards total. Main
set: 6 x 75 sprints, RI = 20
seconds. | Run 1 mile easy, 8 x
600m at 5K race pace with
400m jog recoveries, 1 mile
easy.
Bike 40 minutes moderate +
15 minutes comfortably hard.
Swim 1,300 yards total. Main set: 2
x 300 yards race pace, RI = 30
seconds. | Run 5 miles moderate +
4 x 10-second hill sprints.
Bike 50 miles moderate + 20-
minute transition run at
moderate pace.
Run 12 miles moderate. |
Swim 2,000 yards moderate.
REST
Bike 50 minutes with 6 x 2-minute
hard efforts scattered.
43 2/22/2015 2/28/2015
Swim 1,400 yards total. Main
set: 8 x 75 sprints, RI = 20
seconds. | Run 1 mile easy, 6 x
800m at 5K race pace with
400m jog recoveries, 1 mile
easy.
Bike 40 minutes moderate +
18 minutes comfortably hard.
Swim 1,400 yards total. Main set: 2
x 300 yards race pace, RI = 20
seconds. | Run 5.5 miles moderate
+ 4 x 10-second hill sprints.
Bike 55 miles moderate.
Run 13 miles moderate. |
Swim 2,000 yards total. Main
set: 1,500 time trial
REST
Bike 50 minutes with 5 x 3-minute
hard efforts scattered.
44 3/1/2015 3/7/2015
Swim 1,500 yards total. Main
set: 10 x 75 sprints, RI = 20
seconds. | Run 1 mile easy, 5 x
1,000m at 5K race pace with
400m jog recoveries, 1 mile
easy.
Bike 40 minutes moderate +
20 minutes comfortably hard.
Swim 1,500 yards total. Main set: 3
x 300 yards race pace, RI = 30
seconds. | Run 6 miles moderate +
4 x 10-second hill sprints.
Bike 60 miles moderate + 10-
minute transition run at race
pace.
Run 14 miles moderate. |
Swim 2,200 yards moderate
REST
Bike 55 minutes with 4 x 4-minute
hard efforts scattered.
Race?
45 3/8/2015 3/14/2015
Swim 1,300 yards total. Main
set: 6 x 75 sprints, RI = 20
seconds. Run 2 miles easy, 1
miles at 10K race pace, 2 miles
easy.
Bike 40 minutes moderate +
10 minutes comfortably hard.
Swim 1,300 yards total. Main set: 2
x 300 yards race pace, RI = 30
seconds. | Run 5 miles moderate.
Bike 45 miles moderate.
Run 10 miles moderate. |
Swim 2,000 yards moderate
REST REST
46 3/15/2015 3/21/2015
Swim 1,600 yards total. Main
set: 6 x 100 sprints, RI = 20
seconds. | Run 2 miles easy, 2
miles at 10K race pace, 2 miles
easy.
Bike 45 minutes with 5 x 2-
minute hard efforts scattered.
Swim 1,600 yards total. Main set: 2
x 400 yards race pace, RI = 30
seconds. | Run 6 miles moderate +
4 x 10-second hill sprints.
Bike 50 miles moderate + 10
miles race pace + 15-minute
transition run at race pace.
Run 10 miles moderate + 2
miles race pace. | Swim 2,200
yards total. Main set: 500
yards race pace
REST
Bike 20 minutes easy, 20 minutes
comfortably hard, 20 minutes easy.
47 3/22/2015 3/28/2015
Swim 1,800 yards total. Main
set: 8 x 100 sprints, RI = 20
seconds. | Run 2 miles easy, 3
miles at 10K race pace, 2 miles
easy.
Bike 45 minutes with 4 x 3-
minute hard efforts scattered.
Swim 1,600 yards total. Main set: 2
x 400 yards race pace, RI = 20
seconds. | Run 6 miles moderate +
4 x 10-second hill sprints.
Bike 45 miles moderate + 15
miles race pace + 20-minute
transition run at race pace.
Run 12 miles moderate + 2
miles race pace. | Swim 2,400
yards total. Main set: 600
yards race pace
REST
Bike 20 minutes easy, 25 minutes
comfortably hard, 15 minutes easy.
48 3/29/2015 4/4/2015
Swim 2,000 yards total. Main
set: 10 x 100 sprints, RI = 20
seconds. | Run 2 miles easy, 3
miles at 10K race pace, 2 miles
easy.
Bike 45 minutes with 8 x 1-
minute hard efforts scattered.
Swim 1,600 yards total. Main set: 2
x 400 yards race pace, RI = 30
seconds. | Run 4.5 miles moderate
+ 4 x 10-second hill sprints.
Bike 40 miles moderate + 10
miles race pace + 10-minute
transition run at race pace.
Run 12 miles moderate + 2
miles race pace (beat last
weeks time). | Swim 2,400
yards total. Main set: 600
yards race pace (beat last
weeks time)
REST
Bike 15 minutes easy, 30 minutes
comfortably hard, 15 minutes easy.
49 4/5/2015 4/11/2015
Swim 1,300 yards total. Main
set: 6 x 75 sprints, RI = 20
seconds. Run 2 miles easy, 1
miles at 10K race pace, 2 miles
easy.
Bike 40 minutes moderate +
10 minutes comfortably hard.
Swim 1,300 yards total. Main set: 2
x 300 yards race pace, RI = 30
seconds. | Run 5 miles moderate.
Bike 45 miles moderate.
Run 10 miles moderate. |
Swim 2,000 yards moderate
REST REST
50 4/12/2015 4/18/2015
Swim 1,300 yards total. Main
set: 6 x 75 sprints, RI = 20
seconds. Run 2 miles easy, 1
miles at 10K race pace, 2 miles
easy.
Bike 40 minutes moderate +
10 minutes comfortably hard.
Swim 1,300 yards total. Main set: 2
x 300 yards race pace, RI = 30
seconds. | Run 5 miles moderate.
Bike 45 miles moderate.
Run 10 miles moderate. |
Swim 2,000 yards moderate
REST
Bike 45 minutes with 5 x 2-minute
hard efforts scattered.
51 4/19/2015 4/25/2015 REST
Bike 10 minutes easy, 10
minutes comfortably hard, 10
minutes easy.
Swim 1,000 yards total. Main set: 2
x 200 yards race pace, RI = 20
seconds. | Run 4 miles moderate.
Bike 25 miles moderate
Swim 800 yards total. Main
set: 400 yards race pace. |
Run 3 miles easy
REST Run 4 miles easy.
52 4/26/2015 5/2/2015
70.3 RACE!